Pumpkin Protein Pancakes and Parfaits

…its officially fall y’all!

You know what that means. Pumpkins. I wanted to share with you my Pumpkin Protein pancakes I have been making in the morning that have been absolutely delicious and super easy! In my Rocket blender I blend

  • 1/4 cup pumpkin puree,
  • 1/4 cup oats,
  • 3/4 scoop vanilla Gold Standard Whey Protein,
  • cinnamon, pumpkin spice
  • splash of Vanilla almond milk for consistency.

The batter I have made has been thick in consistency which turns into a perfect pancake! Coat your pan with coconut oil. Heat your skillet on low heat to allow the pancake to cook all the way through! Patience is a virtue here.

Pumpkin Protein Pancakes

Pumpkin Protein Pancakes

My little Sunday morning set up complete with a cup of joe

My little Sunday morning set up complete with a cup of joe

For meal prep for breakfast for the next two days I made the Tone It Up Pumpkin Parfait. I made a few of my own changes, here is the recipe!

  • Pumpkin Layer: 1 cup pumpkin, 4 pitted dates, cinnamon, splash of almond milk
    • (Blend 4 dates until pureed, add pumpkin and almond milk)
  • Yogurt Layer: 1 cup coconut milk vanilla flavored, 1 tbsp unsweetend coconut shreds, 1/2 tsp pumpkin spice
  • Banana sliced with cinnamon sprinkled on top!
  • Layer in your mason jars!
Pumpkin Layer pre blend

Pumpkin Layer pre blend

Cinnamon sprinkled naners

Cinnamon sprinkled naners

Banana layer, pumpkin layer, yogurt layer

Banana layer, pumpkin layer, yogurt layer

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I hope everyone is enjoying the start of fall as much as I am! (this is my absolutely favorite season, I may be biased as I am a Fall baby). Here are some pictures of my fall home decorations.

 

My table candler holder

My table candler holder

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London.

Last week I spent an entire week skipping around across the pond in London with my dear friend Katie. The trip could not have come at a more perfect time & could not have happened any better. We spent the entire week walking around London from 8am-11pmish exploring the entire city. Katie and I are good travel buddies in that we are both easy going and that led us to stumbling on different sites and events by chance! While there, our workouts consisted of trekking for hours across the city at at least a 3.0 mph pace. On our second full day, Monday, we did a nice little HIIT workout on the green grass at Green Park. We did 3 circuits of 3 different moves including abs, lower body movements and aerobics. On our final full day, we did a nice run up Primrose Hill to remind our legs that they were still working :) The following are a few of my favorite pictures from our fabulous time! (Big thank you to Quest bars for providing me a Nutritious and delicious start to each morning for me!)

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Relaxing after our first full day in our favorite Green Park. Those chairs are an expensive rest break.

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The iconic Telephone

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At Carnaby St. One of the many avenues of shops!

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After our HIIT workout in front of Buckingham palace! Sporting my Gym Groupie tank!

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Stonehenge

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Katie at Ice Bar london! Brrrr

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We decided our last morning we would splurge on some pancakes. We went to the Breakfast Club- highly recommend. These were pancakes with berries and vanilla creme. They were delicious but very different from American pancakes, denser.

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This describes our delightfully fun adventure! (At the top of Primose hill)

My Saturday Morning.

I know this has happened a few times at this point. It has been over a month since my last blog, but I guess it’s true sometimes life gets the best of you! I spent the last month traveling to Ocean City, MD with my family, working 9 days straight, celebrating Amanda Well’s bachelorette in Charlottesville, VA, work & more work, and trying to catch up on sleep in between! This post is dedicated to Amanda as she was the one who encouraged me to start this blog when we lived together two years ago!!!

I wanted to share with you my delicious Saturday morning routine that I have had for the past 3 weeks including a protein pancake and cup of joe.

 

Protein Pancake:

I have shared with you a recipe before but this one could be the most simple and easy one.

Ingredients: 1/2 smashed banana, 1 scoop whey protein, 2 egg whites, cinnamon to taste

professionally smushed banana

professionally smushed banana

 

My favorite brands.

My favorite brands.

Mix all ingredients. Heat small skillet to high heat and coat with Trader Joe’s coconut oil. Pour mixture in and watch until bubbling. Flip pancake.

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Once flipped and cooked, top with your favorite things. I used vanilla Dannon Light n Fit greek yogurt, blueberries, unsweetened coconut shreds, and a sprinkle of honey.

Cake, greek yogurt, blueberries, unsweetened coconut, honey

Cake, greek yogurt, blueberries, unsweetened coconut, honey

 

I enjoyed the Pancake with a delicious Colombian Cup of Joe thanks to my sister Bianca! She brought me back coffee grinds from her last medical mission trip :)

Colombian Coffee in my Hawaii mug…. trying to get away in my mind :)

Colombian Coffee in my Hawaii mug…. trying to get away in my mind :)

I enjoyed breakfast while sitting on my new ikea armchair and resting on the target ottoman/table.

I enjoyed breakfast while sitting on my new ikea armchair and resting on the target ottoman/table.

And the final product… I enjoyed this while planning my workout for the day and getting excited to watch my WASHINGTON REDSKINS play tonight :) Happy Saturday y’all! 

 

Green Smoothies and the treadmill workout

Last week, my friend CoCo brought me delicious fresh veggies from her Nanny’s garden. I have a plethora of cucumbers and decided I would make some green smoothies! Here is my new delicious concoction:

Spinach&Cucumber Green Smoothie

  • 1 cup packed spinach
  • 1/2 cup diced peeled cucumber
  • 1 ripe banana
  • 1 cup frozen strawberries
  • 1 cup almond milk, vanilla unsweetened
  • 1 scoop vanilla protein powder
  • handful of ice cubes

Filling Breakfast!

Filling Breakfast!

 

I also tried this new workout I found from the Tone It Up girls. It is a treadmill workout and I swear it gets you nice and sweaty!

Its a bad picture, but you can google it!

Its a bad picture, but you can google it!

 

Birthday Buttermilk Pancakes

Let’s be honest, Sometimes you just need sprinkles to start your day. I decided this morning I would make some cake batter tasting buttermilk pancakes and they turned out absolutely satisfying and fun!

Ingredients:
Tenda Bake No Sugar Added Buttermilk Pancake Mix
Butter Extract
Almond Milk, Vanilla Unsweetened
Sprinkles

The delish Ingredients

The delish Ingredients

 

Since I was making a single serving I mixed 1/2 of the pancake mix, 1/3 cup almond milk, 1/2 tsp butter extract and a dash of sprinkles in small bowl. Heat skillet and cook (This made two larger pancakes)

I added a few extra sprinkles as one side cooked.

I added a few extra sprinkles as one side cooked.

 

Once golden brown, remove from heat. I topped mine with 2 tbsp of fat free cool whip and sugar free, fat free syrup! 

All done

All done

 

The final product.

The final product. 

 

They were a perfect start to my morning with a large cup of iced coffee! Happy Saturday everyone!

 

Skinny Cinnamon Roll Cupcakes

I have to start by honestly saying I cannot take credit for this recipe at all! I found it on the web from the Free Spirit Eater website! On that note, it was simply delicious and easy! I put the ingredients into Myfitnesspal.com which calculated the cakes to be ~91 calories a cake. Here is the recipe… enjoy!

Ingredients:

  • Betty Crocker Yellow Butter Cake Mix
  • 1/2 tsp butter extract
  • 12 ounces club soda 
  • 2 egg whites
  • 1/3 cup light brown sugar
  • 1/2 tsp cinnamon
  • 1/3 cup powdered sugar
  • 1 tsp vanilla
  • 1 tbsp vanilla almond milk

 

Preheat oven to 350. Mix dry cake mix, eggs, butter extract and club soda in mixer until batter is light and fluffy.

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Mix brown sugar and cinnamon in small bowl and set aside.

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Line cupcake pans. This recipe will make 24 total. Add 1 tbsp cake batter followed by 1/2 tsp brown sugar mix. Use fork to swirl sugar into cake mix. Repeat another layer of swirl (1tbsp cake batter, 1/2 tsp brown sugar mix) in each cake tin. Bake ~12 minutes.

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While cakes are in oven. Mix powdered sugar, vanilla and milk in small bowl. Once cakes are cooled drizzle glaze on top and enjoy!

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These suckers could be enjoyed as a dessert or even with a cup of joe in the morning for breakfast! Happy Saturday y’all, hope you enjoy a great weekend!